Break Your Bad Mood in Three Minutes
All of us have bad days every once in a while, but now and again, a bad day ends up a week, and then a month, and then it begins to make sense. The more periods of this depressed mood we’ve in life, the more likely we’re to fall lower back into them again. Why does this relapse arise, and the way can mindfulness provide hope?
The exercise of mindfulness teaches us a different way to narrate our thoughts, feelings, and emotions as they arise. It is about getting to know technique and well known whatever is happening now, setting apart our lenses of judgment, and just being with anything is there, in place of warding off it or wanting to restore it. It’s the mind’s try to avoid and fix things at this moment that fuels the bad temper.
The exercise of mindfulness teaches us a different way to relate to our thoughts, feelings, and emotions as they arise.
If sadness is there, rather than trying to repair or determine it, we might see just the unhappiness, allow it to be, and get a better knowledge of what we want at the moment.
If self-judgments arise (e.G., I am a loser), we will recognize that they are associations from the past, let them be, and then lightly carry ourselves lower back to anything we were doing. In doing this, we’re limiting the ruminative cycle that would occur among our thoughts, feelings, physical sensations, and behaviors that can play off each other leading into any other relapse.
Now, that is easier said than finished, and it takes practice.
A Practice to Break Out of Negative Feelings & Thoughts
Practice this whilst you’re feeling well, and you’ll be better capable of understanding while your mind wanders off to ruminate and criticize whilst you’re no longer feeling well.
Try the “Touch and Go” Practice
Settle in, close your eyes, and lightly start to find your breath. Where do you feel it the most? Rest your focus on the breath, as though noticing the breath for the first time. You can place attention at the tip of the nose or the stomach, and as you breathe in, just acknowledge the breath coming in and as you breathe out just acknowledge the breath going out. As if you were saying goodbye to an old friend.
Practice noticing while your mind wanders. Then go back to the breath, working towards “see,” “contact,” “cross,” while the mind of the thought wanders—noticing when your mind is wandering, being able to touch it for a moment, and lightly going back to whatever your attention is. When the thoughts wander, as it will constantly do, just say to yourself “wandering,” after which lightly brings your attention back to the breath simply noticing it coming in and going out.
Return to the breath repeatedly as the thoughts wander, lightly bring it again billions of times. You can do this for 1 minute or tons and 30 minutes or more.
Restore self-confidence by labeling defeating thoughts
Catch your internal critic. When you’re no longer feeling nice, and the mind begins to ruminate, as you practiced with the breath, simply label it as “ruminating,” after which gently bring your attention again to something you had been doing. Like gaining knowledge of an instrument, you can develop more talent as you practice.
Notice the “choice point.” Being more present might also come up with the potential to see the distance between stimulus and response and see the “preference point” to be more flexible and call a friend or do something that then offers you delight or reference to others. This is what I referred to as The Now Effect.
Recognize while you’re feeling low. Feeling low mood is normal for everyone, but if we’ve experienced depression in the past, this could be a cause for relapse. If we experience tiredness or if we notice sadness, the mind pops up with the worry: Uh oh, this is how I felt when I become depressed, maybe I’m getting depressed.
Our minds start to cross the overdrive with terrible self-judgments like – I am a failure or I am weak or worthless. It then attempts to clear up the mystery as to why we are becoming depressed again, and the more it attempts to clear up this puzzle, the deeper it sinks into depression.
Be kind to yourself. Think of your worried thoughts like a judgmental person coming at you trying to solve your issues when you’re now not feeling properly. Probably not what you’re searching for. You see, it’s no longer the low temper that’s the trouble here, it’s the way we get caught in habitually referring to it, speaking to ourselves about it, that pours kerosene on the fire. Knowing that practicing mindfulness is an act of self-care helps stop the cycle of rumination and cultivates more patience, compassion, and peace.